7 Day Muscle Building Diet

7 Day Meal Plan

If you were like me when I first started looking at changing my health, I didn’t have a scooby-do about nutrition or what to eat and when to eat? They say that your diet is 70% of your training I kinda feel like that is bullshit. Your mindset is the biggest challenge, with so much cheap easy processed food to choose from it is hard to eat accordingly. However, if you know what you need to eat and how much it makes the process a lot easier to follow.

John Champion Patrick Hocking

 

This seven-day meal plan will deliver all the protein you need to build muscle, carbohydrates you need to fuel tough training and fats and vegetables you need for optimum health on a lean budget.

The only thing you will need to calculate is how many calories you personally need to eat a day. Once you have that figure you can then break down how much you need to eat per meal. On my Project X Training program, you can get all the formulas you need to work it all out.

Monday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / multi Vit

1meal 175g grass-fed beef fillet steak, 30g cashew nuts, 100g spinach

2meal 140g chicken breast, 100g green beans,  100g pineapple

3meal 150g cod fillet, 25g coconut oil, 100g broccoli

4meal 140g chicken breast, 100g cauliflower, 110g basmati rice

5pre 140g turkey mince, 100g kale, 50g cashew butter

Tuesday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / multi

1meal 150g venison mince homemade burger, 45g macadamia nuts, 100g  spinach

2meal 170g prawns, 100g green beans, 100g white potato, 125g red grapes

3meal 3Line-caught haddock, coconut oil, broccoli

4meal 50g wild-caught tuna, 100g broccoli, 100g sweet potato

5Meal 50g smoked mackerel fillets, 100g cucumbers

Wednesday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / multi Vit

1meal 175g buffalo/beef mince, 40g walnuts, 100g spinach

2meal 150g trout, 100g green beans, 20g extra virgin olive oil

3meal 150g wild-caught salmon, 100g kale, Fish is cooked in 20g grass fed butter

4meal 140g chicken breast, 150g sweet potato, 100g broccoli

5Meal 140g turkey mince, 125g basmati rice, 100g green beans

Bed time 100g oatmeal, 100g Quark with 20g protein / Casein,

Thursday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / Multi VIt

Meal 1: 150g grass-fed steak, 40g almonds, 100g spinach

Meal 2: 140g chicken breast, 100g green beans, 110g jasmine rice, 100g pineapple

Meal 3: 150g cod fillet, 20g coconut oil, 100g broccoli

Meal 4:  170g jumbo king prawns, 100g runner beans, 110g basmati rice

Meal 5: 120g turkey mince, 100g romaine lettuce, 50g cashew butter

Friday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / Multi Vit

Meal 1: 100g grass-fed extra lean beef mince, 30g brazil nuts, 100g spinach

Meal 2: 175g prawns, 100g green beans, 150g white potato,  125g red grapes

Meal 3: Line-caught plaice, coconut oil, broccoli

Meal 4: 150g wild-caught tuna, 100g broccoli, 150g sweet potato

Meal 5: 150g mackerel, 100g cucumbers

Saturday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / Multi Vit

Meal 1: 3 unsmoked bacon rashers, 4 whole organic eggs, 100g spinach

Meal 2: 175g sardines (tinned), 15g extra virgin olive oil, 100g green beans

Meal 3: 150g wild-caught salmon, 100g kale, 20g grass fed butter

Meal 4: 140g chicken breast, 250g sweet potato, 100g broccoli

Meal 5: 140g turkey mince, 125g basmati rice, 100g green beans

Bed time: 50g oatmeal, 100g Quark 40g Protein/ casein,

Sunday

Wake up 1 Litre of water / Greens Powder 1000mg Vit C / multi Vit

Meal 1: 130g grass-fed fillet steak, 2 whole organic eggs, 100g spinach 

Meal 2: 150g mackerel, 100g green beans

Meal 3: 150g wild-caught salmon, 100g kale

Meal 4: 140g wild-caught tuna, 250g sweet potato, 100g broccoli

Meal 5: 150g turkey mince burgers, 100g basmati rice, 100g green beans

Bed time: 50g oatmeal, 100g Quark 40g Protein / casein, greens powder

Workout Supps / Food

Pre Black coffee w/ 10g coconut oil/pre workout

During 10g BCAA  / Cytomaize ( Intra drink ) / Cytogaurd ( post workout Drink )

Post Shake,  / 30-60 mins after the shake have  50g Oats

The day’s that you train and have oats. If the bedtime option says oats just cancel that as you would of had it post workout already

TSFXTRADER

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